“My job is physically active already”

You may be surprised just how inactive you are at work. Wear a pedometer to measure how many steps you do each day. Ten thousand steps is the recommended daily step goal for a healthy adult.

Look for opportunities to be active during the day like taking the stairs instead of the lift or walking at lunch time.

Remember physical activity can bring all kinds of rewards, including winding down after work and spending quality time with others.

“I have other priorities or I don’t have enough time”

Look at your daily routine for opportunities to be active.

Be active with every day activities such as errands, short trips, house work and gardening.

Aim to be active for at least 30 minutes every day - you can break it up or do it all at once, you'll reap the benefits either way.

“I have children”

Doing physical activity together is a great way to spend quality time with family, be a good role model and support your children.

Be active with your children - play basketball in the driveway, go to the park to kick a footy or walk to school with your kids.

Plan ahead to fit in some physical activity every day - be active around the house, walk with the pram to the shops or find thirty while your kids are at their structured sports.

Look for gyms and recreation centres that have childcare for younger children.

“I’m too old”

No matter your age, finding thirty minutes every day will improve your physical and mental health and wellbeing.

If you have been inactive for a while, start off slowly by taking a walk down your street. If you do this often it will become easier and you will feel great in no time.

"I have a disability"

Physical activity can improve your physical, mental and social health and wellbeing, no matter what your abilities or challenges.

With some planning and assistance almost everyone can find an enjoyable activity that suits their abilities.

“It’s too cold and/or wet”

Moderate-intensity physical activity such as a brisk walk will increase your heart rate and also your body temperature. While it may feel fresh when you begin, you will soon warm up.

Try indoor activities such as a class at a local community hall or indoor swimming pool.

You can still find ways to be active during cold or wet weather – be sure to wear appropriate clothing such as beanies, scarves or gloves in the cold weather, or use a rain jacket or an umbrella in the rain.

“It’s too expensive to join a fitness centre or a sporting club”

There are many other ways to be physically active that are free – try going for a walk with friends, or joining a community program or activity that is low-cost.

Physical activity doesn't have to include structured activities such as a gym class or game of basketball – try taking the stairs instead of the lift, walking short distances instead of taking the car, or playing with the kids in the garden or at your local park.

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